2.14.14 Training Sessions (3)

Workout 1
7 minutes of Tag Team Burpee/Broad Jumps to warm-up
P1 30m Burpee/Broad Jump 
P2 Rest
Switch, continue for 7 minutes
Then:
1-Mile Burden Run, Males @ 225#, Females @ 180#
P1 Drag 100-200m or until complete fatigue
P2 Zercher Sandbag Carry (walking next to P1) @60-75#
P3 Rest
Alternate turns until 1-mile has been completed
Record time
Then:
Fall Down
 
Workout 2
3×5 Wall Squats
2×20 Squats  
2x15m Lunge + Quad Stretch Combo
Then
4×4 Depth Broad Jumps
Rest plenty in between
Then:
4×8 Forward Split Lunges (technique focus), Barbell or DB
Then:
Deficit KB Jefferson Squat Ladder
15 reps each @ 40, 50, 60 , 70, 80 +
2x (15s Jump Squat + 15s Rest)
5 sets
Then:
20s Slideboard Mountain Climbers +
10x Rest 
4 rounds
This is one set, do 2
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories +
2000m Row +
2.75 mile run
for time
Then:
Cool Down
 
Results
Primal Tri:
[gp_workout3]
 
Coach’s Comments
Oh what a day! It took some tweaking and refining as the day went along, but most of the groups got what they came for.  
 
Photos
Split Lunge. Try to sit on your front heel and although it's not possible to straighten the back leg an effort should be made to do so.

Split Lunge. Try to sit on your front heel and although it’s not possible to straighten the back leg an effort should be made to do so. This was Matt’s first workout of the day. He came back for the Burden run.

The drag on the lower parking lot was significantly more than the pavement around the park. Three plates for females was plenty on the rougher concrete.

The drag on the lower parking lot was significantly more than the pavement around the park. Three plates for females was plenty on the rougher concrete.

Renate dragging. Everyone chose to hold the straps differently. Arms behind the body was one option.

Renate dragging. Everyone chose to hold the straps differently. Arms behind the body was one option.

Player one drags, player two carries a sandbag. Several people commented that the carry was actually harder than the drag. Each bag weighed close to 75#.

Player one drags, player two carries a sandbag. Several people commented that the carry was actually harder than the drag. Each bag weighed close to 75#.

The new sweatshirts come in handy today.

The new sweatshirts came in handy today.

The long stare afterwards was the affect I was looking for.

The long stare afterwards was the affect I was looking for.

Zac has been working on his squat. But after 4x8 Split Squats I thought his squat cleaned up a lot.

We’ve been working on Zac’s squat. After 4×8 Split Squats I thought it cleaned up a lot. You can still see the slight heel raise at the bottom.


Video